Logan and Bobby during the final WOD of the Brevard Open

WOD 1.12.15

Logan and Bobby during the final WOD of the Brevard Open

Warm-up:
2RNFT:
Row 200M
10 Hip extensions
10 GHD sit-ups
25 Double unders

Strength: 14 Minutes:
Establish a 4 Rep heavy for day –> Deadlift.
WOD – 3RFT:

 COMP:
500m Row
12 Hang Power Cleans, 185/135
50 Double Unders

FIT:
500m Row
12 Hang Power Cleans, 155/105
50 Double Unders/(FIT -)100 Singles

NOVICE:
300m Row
12 Hang Power Cleans, 95/75
100 Singles


CrossFit 2015

WOD 29.11.15

Allison, Jane, Lisa.The ladies of the 6:30am hour.Missing Kat

WARM-UP:

Set up your area for the WOD:

2 RNFT:
7 Box Jumps
6 Wall Balls
5 Kettlebell Swings
4 Burpees

WOD:
4 Rounds for time:

COMP & FIT:
21 Box Jumps, 24/20″
18 Wall Balls 20/14#
15 Kettlebell Swings 55/35#
12 Burpees

NOVICE:
18 Box Step-ups or Box Jumps @ 24/20″
15 Wall Balls 14/10#
12 Kettlebell Swings 35/25#…or [...]


Yes....Thats my brother (John) and me (Coach Matt)
Happy Thanksgiving everyone!

Happy Thanksgiving!

Yes….That’s my brother (John) and I (Coach Matt)Happy Thanksgiving everyone!

CFV Athletes,

At this time of Thanksgiving I pause to think about how much the CFV community has grown.
I am so grateful to have such wonderful people surrounding me in this journey, and thankful for such an amazing team that has helped mold CFV into [...]


Allison

WOD 25.11.15

Allison U

Warm Up:
Row 1000/Run 800M
Snatch Prep lead by coach

Strength- 15 Minutes
Work up to a heavy 3-Position Power Snatch
Pos 1/ Pos 2/ Floor

WOD: EMOMx15min

COMP: 
Min 1: 20/16 Cal Row
Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU
Min 3: 2 Heavy Front Squats

FIT:
Min 1: 16/12 Cal Row
Min 2: 5-10 Kipping HSPU (1 Ab-mat if needed)
Min 3: [...]


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CFV Christmas Kickball Tournament!

Attention all CFV Athletes!

Event in December: Saturday December 19th

Fun/Ugly sweater Team Kickball Tournament!

CFV will host it’s inaugural “FUN/UGLY sweater” Team Christmas kickball tournament!

It will be on Saturday December 19th, and it will start at 9:30am. I’m looking into fields now. Either Viera or Spyglass park, if those do not work, Wickham park should be [...]


6:30PM CLASS with Coach Will

WOD 24.11.15

6:30PM CLASS with Coach Will

Warm-up:
1RNFT:
30-60 second Row
30-60 second Run
Followed by:
15 GHDSU or Sit-ups
15 Hip Extensions
10 Strict Pull ups Or Ring Rows
10 Push ups or Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)
10 Wall Facing Squats
10-20 Band Pull Aparts

WOD 1- For Time
3RFT:

 COMP:

10 C2B Pull ups
10 Front Squats, 165/115
10 Burpees

FIT:

10 Pull ups
10 Front [...]


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Crossfit Viera Team

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